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Snacking & Physical Activity

Physical Activity:

Physical activity is defined as all bodily movements that result in energy expenditure, as opposed to “exercise”, which is defined as planned and structured repetitive movements designed specifically to improve fitness and health. That’s good news for everyone who feels that they don’t have either the time or the fitness level necessary to complete an exercise regimen every day!

Participation in regular physical activity is beneficial for a number of reasons, most notably because it’s good for your body- it can reduce your risk of a number of different diseases and conditions including cardiovascular disease, obesity, diabetes, cancer, bone and muscle health; and can also increase productivity and improve mental well-being.

Snacking: 

Think of your body in terms of a balance. On one side lies physical activity and the calories you expend, and on the other side lies the calories you consume, including those from snacks. In order to maintain your current weight and to keep your body at both a proper and optimal level of functioning, the balance should be kept level, which would mean that the amount of calories being eaten or taken in equals the amount of calories that are being expended via intentional physical activity or your activities of daily living such as mowing the lawn, cleaning the house, shopping, carrying grocery bags, climbing the stairs at the office or at home, and any other activity that causes calories (energy) to be expended by movement. 

However, if that balance gets tipped too far in either direction, your body will react differently to the imbalance. For example, if you are relatively inactive (not expending energy through physical activity regularly) and are consuming more calories than you need per day, you will gain weight. On the other hand, if you are intentionally physically active and mindful of your food choices, you can tip the scale in the opposite direction and can lose weight. This occurs as a result of more calories being expended than consumed per day.

Balancing Physical Activity and Snacking:

Snacking plays an important yet often unrecognized role in physical activity. By consuming a well chosen snack before your exercise, you can actually enhance the time you spend being physically active by making it more efficient and effective. Snacking helps to fuel the body so that it is able to perform all types of physical activity during the day, and is especially useful in association with exercise.

Individuals who exercise can use pre-exercise snacks as a way to ensure that they have enough energy to complete their workout. A post-exercise snack is beneficial because it helps to replenish energy and valuable nutrients used during exercise. The timing of these snacks is also important.  You don’t want to be exercising on a full stomach or waiting too long after exercise to replenish your low energy stores. A good rule of thumb is to snack 1-2 hours both before and after exercising to provide optimal energy to fuel your work out and to make up for lost nutrients.

A few good examples of pre-exercise snacks include trail mix, yogurt, granola/energy bars, bananas, oatmeal, apples, and grapes. These snacks are all high in complex carbohydrates, which provide your body with energy or fuel during a bout of physical activity.  They are also low in fat. Make sure and check the amount of calories and aim for between 100-200 total,

Post-exercise, chocolate milk is a great choice that provides you with the carbohydrates and protein necessary to begin rebuilding your muscles. Other smart options include other foods high in protein and complex carbohydrates, such as half of a whole wheat bagel or English muffin with 2 Tbsp. of peanut butter or a piece of whole wheat bread with an ounce (one slice) each of turkey and cheese.

Hydration:

Hydration is a key component of any type of physical activity, and one that is often overlooked by active individuals. Ensuring that you are properly hydrated before, during, and after physical activity leads to a more enjoyable, effective work out as well as a quicker recovery time.

Before a workout, drinking fluids is key to preventing dehydration. The type of fluid needed depends on the length and type of workout. Proper hydration can help reduce the risk of muscle cramps, fatigue, and dizziness during physical activity.

During physical activity, fluid is necessary to maintain your hydration status. If hydration status is upset during physical activity, carbohydrates and electrolytes are lost, which leads to less energy during exercise and less fluid retention.

The ideal beverage after a workout has a 4:1 ratio of carbohydrate to protein, which essentially means that there are roughly 30-60 grams of carbohydrate to every 7-15 grams of protein. This combination not only contributes to your hydration needs, but also helps your body to replenish its energy stores and helps repair the muscle used during physical activity.

Healthy snacking can also play a helpful role in making sure you consume enough fluids before and after physical activity. For example, most fruits and vegetables are 80% water, which makes them a great choice for a healthy snack that also hydrates. Post-workout, sip chocolate milk instead of water with your snack to help speed recovery.

Just a reminder: Most sports drinks and recovery beverages contain more than one serving per bottle, so remember to check the Nutrition Facts panel before sipping! Diluting sports drinks with water also helps to keep the calories low for those who prefer flavored beverages.